TUE 130827 27 Aug 2013 | 03:30 pm

1. WARM UP A. MOBILITY - Ball: Pec - Doorway: Pec - Band: Shoulder External Rotation - Box: Hip Flexion > Pigeon B. DYNAMIC WARM UP STONE LIFTING PROGRESSIONS ** Increase load for each exercise...

MON 130826 26 Aug 2013 | 03:30 pm

1. WARM UP A. MOBILITY - Foam Roll: Quads & Calves - Kneeling: Hip Extension - Band: Pec B. DYNAMIC WARM UP - Double Under, 2 min max reps C. WEIGHTLIFTING WARM UP - Burgener / Pendlay D. OUTLAW...

SUN 130825 25 Aug 2013 | 07:00 pm

1. WARM UP A. MOBILITY B. DYNAMIC WARM UP 2. WOD 10 rounds for load and time of: - 1 Clean and Jerk - 5 Pull-ups - 10 Push-ups - 15 Squats

BACK TO SCHOOL BARBELL BASH 24 Aug 2013 | 07:27 am

HEATS are posted below! REGISTER ONLINE – CLICK HERE DONATIONS ONLY – CLICK HERE DOWNLOAD AND FILL OUT THESE FORMS: 1. MEDICAL HISTORY – CLICK HERE 2. WAIVER – CLICK HERE _________________...

FRI 130823 23 Aug 2013 | 03:30 pm

1. WARM UP A. MOBILITY - Foam Roll: Quad & TFL - Box: Hip Extension - Band: Lats B. DYNAMIC WARM UP - Run 1000m C. WEIGHTLIFTING WARM UP - Burgener / Pendlay D. OUTLAW BBG (a & b) a. 12 minutes ...

THU 130822 – “DOBOGAI” 22 Aug 2013 | 03:30 pm

1. WARM UP A. MOBILITY - Ball: 1st Rib - Barbell: Shoulder Internal Rotation (Supine) - Band: Shoulder Internal Rotation B. DYNAMIC WARM UP - Row: Fish Game C. WEIGHTLIFTING WARM UP - Burgener / ...

WED 130821 – AM LIFTERS 22 Aug 2013 | 05:21 am

WED 130821 – “DONNY” 21 Aug 2013 | 03:30 pm

1. WARM UP A. MOBILITY B. DYNAMIC WARM UP 2 rounds: - Floor Cobra, 15 reps - SL DB Front Raise, 15 reps/leg - Good Mornings, 15 reps C. WEIGHTLIFTING WARM UP - Burgener / Pendlay D. OUTLAW BBG ...

5:30AM NINJAS! 20 Aug 2013 | 04:13 pm

TUE 130820 20 Aug 2013 | 03:30 pm

1. WARM UP A. MOBILITY B. DYNAMIC WARM UP - Run 1000m C. WEIGHTLIFTING WARM UP - Burgener / Pendlay D. OUTLAW BBG - 15 minutes to establish a 3RM Hang Squat Snatch (bottom of knee – three consecut...